In 2023, India imported nearly 1,694 metric tons of virgin olive oil, driven by expanding domestic consumption and demand from the cosmetic industry, as well as lifestyle changes. For the crop year 2024-25, global olive oil consumption is projected to exceed 3,064,500 metric tons, marking a 10% year-on-year increase. Be it India or on the global scale, it is clear from the reports that olive oil is indeed one of the best cooking oils in India, which is known for its natural nutrients.
Why Olive Oil is Healthy for Cooking in India?
There are different types of cooking oils in India with varied content profile. Some are high in saturated fats, while others, rich in healthy fats. But what really makes a cooking oil healthy is the balanced amount of healthy fats – monounsaturated (MUFA) and polyunsaturated fatty acids (PUFA). MUFA is considered more stable compared to PUFA as it is less prone to oxidation. The ideal ratio of MUFA: PUFA in olive is around 7:1 or 10:1.
Olive oil is considered one of the best cooking oils in India, and worldwide because of its high MUFA content, which is around 70-75% of its fat content. Oleic acid in MUFA is known to inherit properties that help lower bad cholesterol (LDL) levels, a significant factor that causes heart problems.
Olive oil also contain PUFA (8–11%), mainly omega-3 and omega-6 fatty acids, which are essential fats that may help support heart health, brain health, and improve muscle strength, including lowering bad cholesterol levels.
Studies confirm that phenolic compounds present in extra virgin olive oil (EVOO) are health beneficial and incorporating best olive oil in India in your diet may help improve nerve health.
When we talk about the smoke point of EVOO, it typically range between 350–430°F (177–221°C), and most deep frying occurs at 350–375°F (177–190°C), which is within or just below the smoke point of high-quality EVOO. So, apart from drizzling it over salads and cooked meals, EVOO can also be considered for deep frying.
Replacing your refine oil with olive oil (EVOO) is the first step toward incorporating healthy cooking. Choosing the best olive in India, extra virgin olive oil, ensure you get the most health benefits.
Types of Olive Oils
The olive fruits (pulp) contains oily content and are extracted for cooking and therapeutic use. The first oil extract, also known as first press, is the A-grade oil, Extra Virgin Olive Oil. This is the most pure quality olive oil. But that’s not it. Olive is further processed and extracted to get other types of olive oils.
To know about the extraction process of olive oil, read our informative blog – How the Best Olive Oil is Made
Extra Virgin Olive Oil
EVOO is obtained by crushing and mechanically pressing the whole fruit (olive). During this process, minimal heat is applied and no chemicals are involved, making it the best quality olive oil. This type of olive oil packs with natural nutrients and is considered one of the best cooking oils in India.
Virgin Olive Oil
The highest quality of olive is graded as EVOO, and from the first press, oil from the same batch that doesn’t meet the highest quality standards with regards to acidity and flavour, is classified as Virgin Olive Oil.
Refined Olive Oil
After the top quality oils are collected, the remaining oil is not suitable for direct consumption. This type of olive oil is then filtered and treated with chemicals to remove strong flavours and impurities, which results in Refined Olive Oil.
Pure/Classic Olive Oil
The next type of olive oil is obtained by blending small portions of virgin and extra virgin olive oil with refined olive oil. This type of mix is not more than 10%, and is performed to gain a subtle flavour and light golden texture.
Pomace Olive Oil
When all higher grades of olive oils are extracted, the last type produced is the pomace olive oil. The leftover olive paste from the first pressing, known as pomace, still contains a small amount of oil. To extract this remaining oil, solvent extraction method is carried out, using hexane, which helps pull out the remaining oil – Pomace Olive Oil.
| Olive Oil Types | Extraction Method | Quality/Use |
| Extra Virgin Oil | First cold press, no chemicals | Highest; salads, finishing, therapeutic, cosmetic |
| Virgin Oil | First press, no chemicals | High; cooking, dressings |
| Refined Oil | Chemical/physical refining | Neutral; high-heat cooking |
| Pure/Classic Oil | Blend of refined + virgin | Versatile; general cooking |
| Pomace Oil | Solvent extraction + refining | Normal; industrial, high-heat cooking |
Proven Benefits of Olive Oil
Olive oil is rich in monounsaturated fatty acids, which account for more than 70% of its total fat content. This high MUFA content is largely responsible for the well-known health benefits of olive oil, such as supporting heart health and reducing inflammation.
Oleic acid constitutes around 70-80% of MUFA and is known to hold health-beneficial properties, like:
May Help Support Heart Health
Oleic acid may help lower LDL (bad) cholesterol and raise or maintain HDL (good) cholesterol, which may be helpful to reduce the risk of heart disease and stroke.
May Help Reduce Inflammation
Oleic acid exhibits anti-inflammatory properties that calm inflammation in the body. EVOO contains vitamin-E and phenolic compounds, which may help reduce cartilage degeneration, thereby improving joint health.
May Help Protect Against Cancer
Some research suggests oleic acid may help prevent certain cancers, such as breast and colorectal cancer, by reducing inflammation and supporting healthy cell function.
May Help Improve Blood Sugar Control
Some source support that oleic acid may enhance insulin sensitivity and help regulate blood sugar, lowering the risk of type 2 diabetes.
May Boost Skin and Hair Health
Because of its moisturizing properties, oleic acid is used in skincare and hair care to improve hydration and texture.
Cooking Experience with the Best Oil – Olive Oil
Cooking with olive oil is no doubt a delightful experience that not only adds a subtle, pleasant flavour to your food but also brings a host of health benefits to the table. Olive oil is the best and a versatile cooking oil, you can use it for sautéing, roasting, grilling, baking, and even frying, as long as you keep the temperature within its smoke point. Whether you drizzle it over salads, or use it as a base for marinades, olive oil enhances both taste and nutrition. It’s one of the best cooking oils in India that stands for purity, health, and taste.
Why cooking with olive oil is a great idea:
Adds flavour: Olive oil gives dishes a mild, fruity, and sometimes peppery taste that lifts simple ingredients.
Versatile: Works well for sautéing, roasting, baking, and even shallow frying.
Healthy: Packed with good fats (mainly MUFAs) and antioxidants that support heart health.
Stable at moderate heat: Extra virgin olive oil is safe for most home cooking methods, while refined olive oil can handle higher temperatures.
Enhances nutrients: Helps your body absorb fat-soluble vitamins from vegetables and herbs.
Easy to use: Can be used as a finishing oil for salads, soups, and bread, or as a main cooking fat.
Opt for the Best Cooking Oil in India – EVOO
Olive oil, especially Extra Virgin, is one the best cooking oils in India, which is known for its health-enhancing and taste-improving abilities. You can avail the benefits of olive oil by trusting one of the leading cold-pressed oil brands in India, Jivo. Jivo’s Cold-Pressed Extra Virgin Olive Oil is the best olive oil in India, known for its healthy content. It is rich in MUFA, low in saturated fat, and is enriched with vitamin-E, all of which benefits health.
Why Jivo Extra Virgin Olive Oil?
- Cold-Pressed Extracted
- 75% MUFA
- 10% PUFA
- Low Saturated Fat
- Vitamin-E Enriched
- 0% Trans Fat
- Cholesterol Free
FAQs
What are cold-pressed oils?
Cooking oils that are extracted by mechanical/wood pressing plant seeds, without chemical processing and high heating, are known as cold-pressed oils.
How does the smoke point affect your choice of olive oil for cooking?
For high-heat cooking, regular olive oil is suitable because of its higher smoke point. For low-heat cooking and salad dressings, cold-pressed extra virgin olive oil is the best as it preserves natural nutrients and flavour.
Which is the best olive oil in India?
Cold-pressed extra virgin olive oil is considered as the best olive oil in India, owing to its natural extraction process and higher nutritional benefits.
Is olive oil gluten-free?
Yes, pure olive oil is naturally gluten-free.
How can I be sure I’m buying authentic olive oil?
You need to check for certifications, harvest dates, and reputable brands. Look for dark glass bottles and labels that mention “extra virgin” and “cold-pressed”.